Monday

Strength

A. 1RM Back Squat in 15 min

F: 5RM: 30x1
P/S: Find 1Rm

B. Weighted Pull Up; in 10 min

Build to 1RM

F: Max Chin Over Bar hold x3 or Ring Row max reps; 1010 tempo x3
P: Strict Weighted Pull Up or Max Strict Pull Up AMRAP
S: Strict CTB Weighted Pull

Conditioning

500m row for time